I'm Still Human: Understanding Depression With Kindness (Expanded Edition - 2021)

Dr. Phang stressed that just like physical illness,
patients who have depression can use
antidepressant medication to treat their depression
effectively. Antidepressants are non-addictive and
safe. However, effective treatment of depression should be
individualized and include non-medication strategies. Thirty
minutes of daily exposure to sunlight can brighten up mood.
Regular exercise, (e.g. brisk walking at least three times a week, 30
minutes each time) stimulates the production of feel-good
chemicals in the brain. Healthy eating habits with balanced
nutrition are important. Moderate coffee consumption (not more
than two to three cups a day) may be helpful to boost energy
(provided that you do not have anxiety symptoms, are able to
tolerate coffee, and do not take it at night). Food rich in omega fatty
acids, e.g. fish, soy milk, canola oil are nourishing for the depressive
brain. Counseling and more specialized psychotherapy, (e.g.
cognitive behavior therapy - CBT) are also helpful. Last but not
least, friends and family support is extremely important.
Dr. Phang ended his sharing by giving a meaningful quote, "If you
have depression, it doesn’t mean that you are weak - it probably
means that you’ve been strong for too long."
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